Am I getting enough protein? 🤔

We get sooo many questions about protein here at RwL HQ, so we thought we'd quickly summarise about protein, how much you actually need and where to get it from! 🍽

Benefits of Protein 👍🏼

- It's is a nutrient your body needs to grow and repair cells

-Protein is known to have the highest level of "Satiety" out of all the Macronutrients (Fats, Carbs, Protein) thus people who eat higher protein diets tend to feel fuller and tend to overeat less

- We also know that as people lose weight (being in a caloric deficit) that those who eating higher amounts of protein tend to maintain more muscle mass as they lose weight, this is a good thing because we want to maintain lean muscle mass and lose excess body fat.

We do need protein to live but we can get by and function ok on minimal amounts.

If you're doing light exercise, have moderate to high body fat, or are not trying to gain muscle, then these guidelines are appropriate. The lower end may also be appropriate if your doctor recommends a low protein diet for medical reasons (Kidney Problem etc.) If you're eating at your maintenance level of calories or above then the NICE guidelines are completely fine.

However, if you are in a caloric deficit and you have lower body fat then we could consider a different approach. If you are performing vigorous goal orientated training with an aim to maintain or even increase muscle mass and you have no medical restrictions, then having a protein goal HIGHER than the NICE guidelines could be a very viable option.

Add the oats to a blender and blitz until it resembles a fine flour. Add the protein powder, baking powder, egg and milk to the blender too and blitz everything until you have a texture like pancake batter. Add in the dark chocolate chips.

Heat a lightly oiled frying pan over medium high heat. Pour the mixture onto the pan, using approximately ¼ of the total mixture for each protein pancake.

Tilt the pan in a circular motion so that the batter coats the surface evenly.

Cook the pancake for about 50 seconds until the bottom is light brown. Loosen with a flexible spatula, flip over and cook the other side.

Add to a plate and if using add to the top of the pancake 1 tbsp peanut butter and drizzle over some maple syrup. 😍

If you have any more questions about protein, comment them below and we will post the answers here within our blog 👇🏼🙇🏽‍♀️📱